Nighttime Anxiety: The Best and Easiest Solution

Every night is a struggle. Nighttime anxiety takes a serious toll on people. You have to remember you’re not alone, though. Many Americans struggle with nighttime anxiety and anxiety in general. There are many causes for anxiety and many solutions for those causes. Let’s go through the best and easiest ways to help nighttime anxiety.

With more people suffering from anxiety than ever before, scientists have been racing to find causes and cures. There’s no question that there’s been a surge in anxiety, even amongst people who don’t suffer from the disorder.

Nighttime anxiety impacts a lot of people. Many find that they struggle with sleep. With all the struggles of the modern world, nighttime is the only time where we get to truly think. With this thinking time at the end of the day, people get stressed, overwhelmed, and anxious. Luckily for you, there’s some practices you can implement into your life to ease nighttime anxiety.

Medical blankets sound like some weird contraption with hooks and wires, but they’re not too complex. The most popular blankets that ease anxiety are heated blankets and weighted blankets. What are the differences? Which option is better for you?

Heated blankets vs nighttime anxiety

First up in the ring for best blanket for nighttime anxiety: the heated blanket! Heated blankets use built-in heating components or laced-in heat wires. Many scientists claim that heat eases anxiety. Many doctors go as far as to prescribe heat-application processes to their patients with anxiety.

Modern-day scientists aren’t the first ones to combat anxiety with heat, though. An ancient Indian practice called Ayurveda has been in use for centuries. While the Indians made use of certain herbs or plants that can be potentially dangerous, many aspects of it stood the test of time. Slightly warming up the body to alleviate anxiety has been reported as being successful, if not done excessively. This shouldn’t be a concern as heated blankets are safe. They’re not scorching hot, just warm!

Psychotherapist and anxiety expert Jodi Aman suggests heat as an anxiety treatment to her own patients. She shares that when she was dealing with her own anxiety, heat was her secret weapon. Furthermore, Dr. John Mayer states that warmth “promotes the release of tranquilizing enzymes that physically treat anxiety, and the solitude of the bath works as a mindfulness exercise, so we have the physiological and psychological approach as best practices.”

The idea makes sense, too. We often feel safe in front of the fireplace with the heat. Or in the warmth of our car when it’s raining outside. When our bodies feel relaxed, so do our brains. If you need to feel safe at night, try a heated blanket.

Heated blanket or a heater

A question you may have is “Why doesn’t my heater make me feel better, then?” That’s a great question!

Heaters make the whole room warm, it stabilizes the room rather than just your personal bubble. Blankets could keep you and only you warm, which may provide a space of comfort. It’s like a warm hug. Heaters also make noise which could keep you from sleeping peacefully. Another thing about heaters is that they’re expensive. Heated blankets have to be plugged in, but they don’t drain as much energy as the heater.

That’s right, heated blankets have to be plugged in. While this sounds like a con, it isn’t too bad. One outlet in your bedroom in exchange for warm relaxation is worth it. The cord is about an eighth of an inch, so you won’t even notice it!

Of course, heated blankets aren’t the solution for all anxiety. A bigger problem may be at hand, but if you want to ease yourself at night, then it won’t hurt to try. Check out some night-changing blankies here.

Weighted blankets vs nighttime anxiety

Next up in the ring, weighing at about 4-30 pounds, the weighted blanket! Weighted blankets are the more common anxiety remedies. This is for good reason, though. Let’s weigh the pros and cons.

Weighted blankets don’t use any electricity at all. They’re very safe to use and very common nowadays. These blankets put pressure on your body in order to help you achieve a more relaxed state.

The science behind weighted blankets

Sleeping and anxiety are closely related, according to Research Gate. This explains why sleeping itself is interrupted by anxious feelings and thoughts. When you’re anxious or stressed, your heart beats too quickly. As mentioned earlier, we can get stressed at night because that’s the only real “down time” for many busy Americans.

Penn Medicine did a study on weighted blankets and the medical benefits. I’m going to quote them here cause they explain it better than I ever could, “Pressure calms you by activating your parasympathetic nervous system, which lowers your heart rate when you’re stressed. A lower heart rate leads to the overall feeling of calmness that the blanket provides”.

This is the same science that is taught to dogs. Yes, dogs. Some service dogs are trained to help people with anxiety. This includes fetching their medicine, aiding them everywhere they go, and being themselves because dogs are amazing. They’re also trained to watch their owner’s behavior. If they start getting an anxiety or panic attack, then the dog will lay on their chest a certain way in order to put their automatic nervous system into “rest mode”. Service dogs are amazing!

How heavy should your weighted blanket be? Healthline recommends that they be about 5-10% of your body weight if you’re an adult. If you’re buying one for a child, then go for about 10% of their body weight plus 1-2 pounds. Isn’t math the most fun thing ever?

Weighted blankets aren’t for everyone, though. If you: are currently in menopause, have chronic health problems, have circulation/respiratory issues, or have temperature regulation issues, then you should ask a doctor before you get one.

Other quick and easy nighttime anxiety remedies

Huge disclaimer: if there is a bigger anxiety disorder issue at hand, then talk to a doctor. If not, then these tips should help!

Mediating would be a great thing to do everyday. Taking five or ten minutes out of your day to clear your mind of stress and worry will do wonders for your sleep.

Deep breathing, while obvious, really does help. You can get really good at utilizing it for nighttime by doing it during the day. Whenever something gets stressful, even it it’s just a little bit, take a deep breath in.

Before bed, try saying these things out loud: 5 things you can see, 4 things around you that you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste (or the last thing you ate). This helps you ground yourself to what’s going on without the stress filling your mind. Try this again if you find yourself waking up with anxiety. Try going to bed earlier and see if you can sleep sooner! If not, then that’s totally fine because you gave yourself a bit of cushion time.

So what blanket is right for you?

Do you like staying insanely warm and comfortable? Then a heated blanket may be your go-to. Do you want to feel like you’re being hugged? Get that weighted blanket.

Most people with anxiety problems get weighted blankets, but heated blankets are on the rise! Do what feels right for you. Check out some awesome blankets here.